Scientists have evaluated the effectiveness of vitamins in preventing colds

Taking popular vitamin supplements and minerals does not guarantee protection against colds, but it can slightly shorten the duration of illness. This conclusion was reached by the interviewed experts who analyzed the effect of vitamins C, D and zinc on the human immune system, writes the Daily Mail.

Adrian Gombart, a professor of biochemistry and biophysics at the University of Oregon in the United States, notes that supplementation with vitamin C for the prevention of colds is often impractical if a person receives enough of the substance from a regular diet. However, when this element is deficient, supplements can slightly shorten the average duration of malaise.

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The specialist and his colleagues recommend consuming 400 mg of vitamin C daily to maintain the required level in the body's tissues, which significantly exceeds the standard recommendations of 40 mg. In this case, preference should be given to food sources. Experts warn that the upper limit of consumption should not exceed 1,000 mg per day: overdose can cause abdominal pain and diarrhea.

"If it's difficult for people to achieve this level of consumption, then taking supplements can help," says Gombart.

In recent years, special attention of researchers has been focused on zinc. According to a review of 34 studies conducted in 2024, this mineral is able to reduce the duration of illness by an average of two days. However, the reliability of these data is assessed as low due to significant differences in test results.

"It is unclear whether zinc reduces the overall severity of symptoms, and its regular use for the prevention of colds has shown little or no benefit," the professor emphasizes.

At the same time, excess zinc is dangerous to health. The National Health Service of Great Britain (NHS) warns that taking more than 25 mg of supplements of this mineral per day can lead to anemia and bone fragility. So, the average beef steak contains from 7 to 10 mg of zinc.

Dr. Dinta Thakkar, a general practitioner at Bupa Health Clinics, added that vitamin D is also important for immune support. Since the "solar vitamin" is produced in the skin under the influence of ultraviolet radiation, many people face a shortage in the autumn-winter period.

"Although taking vitamin D does not guarantee prevention of colds, maintaining vitamin D levels can help the immune system do its job," Thakkar explained.

Doctors summarize that no supplement is able to completely prevent infection. According to Thakkar, basic rules should not be ignored to reduce risks: proper nutrition, regular exercise, adequate sleep and hygiene.